Tuesday, July 19, 2016

Row, S2O, Deads

WOD

Barwork & Accessory 
A) Power Clean + Push Jerk + Hang Squat Clean + Split Jerk, 1-1-1-1-1
B) Mobility, 5x2 mins

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Foundations 
Partner WOD / AMRAP 18
100 Alt Med Ball Sit-ups, 20/14/10
75 WBS, 20/14/10 (tag in & out as needed)
50 Simultaneous Burpees
25 Cals Bike (tag in & out as needed)



Conditioning 
For time / 15 cap
Row 80 cal
40 Shoulder to Overhead, 115/75 | 95/65
80 Deadlifts, 115/75 | 95/65


Competition 
12-9-6 / 10 cap
Snatches anyhow, 135, 155, 185 |  95, 105, 125  ||  (masters) 105, 125, 145 | 75, 85, 95
Muscle-ups | (masters) - Ring Dips


*Cool Down 
For time:  Muscle Snatches, 75/55 | 65/45

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